WOD 9/8/16

CrossFit Bridgemill – CrossFit

Happy Birthday Paul!!

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Warm-up

Weightlifting

Deadlift (20 RM – if 10 is easy, stop and increase)

Metcon

Death By Burpee Box (AMRAP – Rounds and Reps)

Death by burpee box jump overs 24/20

1 the first minute, two the second, three the third, until you can no longer finish required reps in a minute. The number completed in the last round are reps, record the round as the last completed full round.

If you got 15, but then only got 14 in the round of 16, you would record 15 rounds and 14 reps.
Rest 5 minutes from last athlete to finish then –

Death By 10M (AMRAP – Rounds)

10 M runs (33 feet approximately)

On the first minute, run 1 length, on the second minute run 2, until you can no longer complete all rounds in the required time.

Record the last fully completed round as your score. DO NOT accumulate all rounds in your scoring.

Cool Down